Packed Lunch Tips

Please put familiar foods prepared in the normal way into your child’s packed lunch. Pre-school lunch times are not a good time to introduce new foods to your child as they may find this upsetting especially if they are hungry and do not like the new foods. Please put the normal amount of food you would expect your child to eat.

A healthier lunchbox should:

  • be based on starchy carbohydrates (bread, potatoes, rice, pasta). Remember about a third of our diet should be made up of starchy foods. For example: bread, bread rolls, wraps, pitta bread, bagels, french stick, scotch pancakes, fruit scones, malt loaf, crisp bread, crackers, pasta and rice salad.

  • include fresh fruit and vegetables/salad. For example: salad in sandwiches, cherry tomatoes, apples, pears, satsumas, bananas, grapes (cut in half), melon, kiwi, plums, dried fruit – raisins, dish of fruit salad, fruit smoothies and fruit juices.

  • include a source of protein such as beans and pulses, eggs, fish, meat, cheese (or dairy alternative). For example: slices of ham, turkey, chicken, boiled eggs, tuna, salmon, hummus and tofu pieces.

  • include a side dish such as a low-fat and lower-sugar yoghurt (or dairy alternative), tea cake, fruit bread, plain rice/corn cakes, homemade plain popcorn, sugar-free jelly.

  • include a drink such as water, skimmed or semi-skimmed milk, sugar-free or no-added-sugar drinks, drinking yogurt, smoothie and fruit juice.

  • Foods from the fifth group containing fat and sugar should be eaten in moderation. Please no fizzy drinks, chocolate bars or sweets.

Please do not put nuts in your child’s lunch box as nuts are a choking hazard for children under 5 years. We recommend that you put an ice pack into your child’s lunch box as we do not have space to refrigerate lunch boxes.

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